January 14, 2012

Snack Attack

 

Good morning!  Today was the first of our “long runs” that happen on Saturdays during our marathon training.  Luckily our first one was only 5 miles (it only goes up from there).  Ever since we decided on our training program, I have been researching nutritional tips and guidelines to go by when running, or exercising for that matter, to the extent that we are for the next 4 months. 

I wanted to share some of the tips I found and some great snacking ideas not only for before or after a run, but anytime hunger calls.

 

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A couple of Fig Newtons for quick energy boost before our run this morning.  We decided to eat breakfast afterwards.

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It was a chilly one!  46 degrees when we set out!  Thank goodness for ear warmers!

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NUTRITIONAL TIPS FOR RUNNERS =

Before a run: 

  • You need carbs, plain and simple.
  • Eat a carbohydrate rich meal two to four house prior to exercise or choose a carbohydrate snack 30-60 minutes before exercise. 
  • If you are within 30 minutes of running, stick to liquids (water, fruit juice, sports drink).
  • Avoid slow-to-digest fatty and high-fiber foods that will be tough on your digestive tract.

After a run:

  • Carbs and protein - think of the ratio of 3 grams of carbs to 1 gram of protein.
  • After running, or exercising, you will want to replenish energy as quickly as possible.  Experts suggest that you replenish nutrients within the first 30 minutes after exercise.
  • If eating food doesn't sound great after a run, try drinking chocolate milk - cold and refreshing, this drink has plenty of carbs and protein as well as B vitamins making it a great recovery drink.
  • Don't forget about the water either - rehydrate, rehydrate, rehydrate!

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We are making it a point to stretch this time around.  We didn’t so much when we were training for our half marathon a couple of years ago, but it seems to be helping with the soreness. 

We also ice our knees after every run.  Our knees definitely aren’t getting any younger!!!

 

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Healthy Snack Ideas : 

  • Bananas w/ PB and Granola
  • Apple Slices and PB
  • Yogurt and Granola
  • Dried Fruit
  • Applesauce
  • Whole wheat bagel with PB
  • Smoothie
  • Chocolate Milk
  • Carrots
  • Granola Bars/Energy Bars*
  • Popcorn
  • Cereal with Skim Milk
  • Cottage Cheese and Fruit
  • Fig Newtons
  • Hummus and whole wheat crackers
  • Individual Cheeses
  • Pretzels with Peanut Butter
  • Oatmeal
  • Tuna Fish on Whole Grain Crackers
  • Fruit
  • Almonds
  • Trail Mix
  • Cheese and Crackers
  • ½ PB & J Sandwich
  • Boiled Eggs
  • Frozen Go-Gurt
  • Low Fat Pumpkin Bread w/ PB (click here for recipe)

I have a printed list on my fridge to look at when I am grazing, or don't know what I want to eat - this helps keep me focused!  To print this list click here.

*Be careful when choosing granola/cereal bars or energy bars.  Many times they can contain as much fat, calories and sugar as a candy bar!

 

Accident Prone:

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On a side note, I do have to admit that during this morning’s run I “took a digger” as Mike says.  We were half way through our 5 mile route when I tripped over a utility manhole on the sidewalk.  It happened so fast and I slid on the concrete before Mike could even think about helping break my fall.

I was SO EMBARASSED, and was so thankful that only he saw me.  Luckily there were no cars driving by to see my bloody knees and hand (it hurts a lot more than it looks).

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I dusted off and ended up finishing the remaining 2.5 miles, probably on pure adrenalin because as soon as I got home, my knees and hands burned like a sonofagun!!!  I write this mainly for my friend Jill, since a couple of weeks ago as she was showing us her scars from falling during running, I was chuckling and not having that much sympathy for her.  Karma will come back to bite you!

This one’s for you Jill! 

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